08/07/2019

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row, Run or Rope for 5 Minutes

B: Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min

Run 400 meters

25 Squat

15 Box Jump (24/20)

10 CTB Pull Up

Goal: 4+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 20 min

Run 400 meters

20 Squat

10 Box Jump or Box Step Up (20/16)

10 Jumping CTB Pull Up

Cool Down

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5#/2.5# plate)

1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)